45 Super Foods Good For Health

Recently, there is a trend for healthy lifestyle and people are getting more and more health conscious nowadays. The interesting part is, this trend also grows the popularity of super foods.

According to eufig.org, super food is food that contains a lot of nutrition and health benefits. Here are various super foods good for health.

1. Egg

An egg contains 6 grams of protein and only 72 calories. This is the study by Pennington Biomedical Research Center, USA concludes that eggs can be a healthy breakfast that is low in calories but high in nutrition.

2. Tomato

A study by Harvard University explains that tomatoes contain lycopene. This nutrient is good for keeping the heart healthy and the skin rejuvenated.

3. Plum fruit

Plum fruit, according to fda.gov, contains polyphenol, a natural chemical substance produced by plants that is good for bone health.

4. Walnut

Walnut, according to US Food and Drug Administration (FDA), contains omega 3 that is good for brain function.

5. Brussel Sprout

Also known as mini cabbage, this vegetable contains glucosinolate. According to a study of Harvard University, it is good for preventing cancer.

6. Acai Berry

Acai berry is often made into a juice drink. A researcher from Texas A&M University says that this fruit is rich in anthocyanin that is good for blood flows and stamina.

7. Apple

Other than its delicious flavor, apples contain quercetin, which is good for preventing colon cancer.

8. Bokchoy

Bokchoy is rich in calcium. This essential mineral is good for preventing premenstrual pain.

9. Oatmeal

With its delicious flavor and soft texture, oatmeal is rich in fiber. In the body, the fiber can help to optimize the digestion system.

10. Salmon

Other than containing protein, salmon is also rich in omega 3 fatty acid. This nutrient is good for brain memory and function.

11. Avocado

Avocado contains good fat. According to fda.gov, this fat can optimize the body’s absorption of nutrition.

12. Spinach

National Health Service (NHS), UK, says that spinach is rich in vitamin K. This vitamin is good for the production of blood cells and bone strength.

13. Yellow pumpkin

A study by Harvard University says that the alfa-carotene and beta-carotene in yellow pumpkin have lots of important benefits, such as the power to kill cancer cells.

14. Cauliflower

Similar to Brussel sprout, cauliflower is rich in glucosinolate. Researchers at Harvard University say it can kill cancer cell.

15. Shellfish

Shellfish is high in protein and low in calories. Every 100 grams of shellfish contains 14 grams of protein and only 75 calories. It is then good for a healthy diet.

16. Green cabbage

Green cabbage contains vitamin A and zeaxanthin and lutein. They are good of eye health.

17. Olive oil

Olive oil contains monounsaturated fat, which is good for the heart.

18. Brown rice

Brown rice is the best source of magnesium, an essential mineral for bones and the process of processing food into energy.

19. Oyster

Oyster contains iron, zinc and selenium. According to National Health Service (NHS), these three essential minerals are good for the immune system.

20. Edamame

Edamame contains vegetable protein and rich is fiber and folic acid, which is good for reducing the cholesterol level.

21. Strawberry

With its sweet flavor, this red fruit contains ellagitannins. A researcher from Texas A&M University says that this phytochemical substance is good for preventing cervical cancer and colon cancer.

22. Lentil

Lentil is rich is vegetable protein and folic acid. This is good for preventing premature births or birth defects.

23. Wheat

Wheat can be a healthy basic food. The nutrition in wheat can help to prevent inflammation.

24. Kiwi

National Health Service (NHS) explains that the rich vitamin C in kiwi fruits has a lot of benefits, such as reducing asthma symptoms.

25. Black soy

Black soy contains a lot of protein, fiber, and most importantly, flavonoid, which is good for improving blood flows.

26. Sunflower seeds

Who would think that sunflower seeds are rich in vitamin E? This vitamin is good for the heart and can prevent infection.

27. Sardine

US Food and Drug Administration (FDA) explains that sardine is rich in vitamin D, which is important for bones. Also, the omega 3 in sardine can help the immune system and brain function.

28. Asparagus

Asparagus contains lots of vitamin K, an important vitamin for bone health.

29. Banana

Banana is known as a good source of potassium, an essential mineral that can help to reduce blood pressure. Banana is also good for the digestion system.

30. Fat-free milk

Fat-free milk contains lot of calcium, vitamin D and protein. These three nutrients are good for bones and muscles.

31. Potato

Steamed potato contains a lot of potassium. National Health Service (NHS) even says it’s more than the potassium contained in bananas. Potassium is good for reducing blood pressure.

32. Sweet potato

The rich vitamin A in sweet potatoes is good for eye health and the immune system.  

33. Greek yogurt

This yogurt tastes more plain and thicker than the common yogurt. It contains twice as much protein than the common yogurt.

34. Cherry

Other than its sweet flavor, cherries contain anthocyanin. Researchers from Michigan State University say this is good for controlling blood sugar and insulin and reducing the cholesterol level.

35. Green tea

Green tea smells great. Besides, according to a researcher from the University of Scranton, it contains polyphenol, which is good for blood flows.

36. Black tea

A researcher from the University of Scranton says that besides green tea, black tea also contains polyphenol. Another benefit of this phytochemical is preventing blood clots.

37. Peanut butter

Peanut contains arginine, an amino acid for helping the blood flow and healthier blood vessels.

38. Blackberry

The best source of antioxidant is blackberry. It helps the immune system fight against viruses and illnesses.

39. Lettuce

Lettuce is great for salad and contains lots of vitamin K, which is good for bone health.

40. Grape

Grapes contain resveratrol, a natural chemical in plants that is good for the immune system.

41. Soy milk

This soy product is rich in vegetable protein, calcium and vitamin D, which are good for bone health.

42. Brazilian nuts

Other than being bigger that other nuts, it contains a lot of selenium. Researchers from the University of Scranton say selenium can prevent prostate cancer.

43. Canola oil

This is a source of omega 3 and vitamin E, both of which are good for the heart. 

44. Blueberry

Researchers from Harvard University explain that the nutrition in this fruit can prevent brain inflammation and improve brain function.

45. Orange

Orange is the best source of vitamin C and rich in calcium and folic acid. It is great for the immune system.

So these super foods are rich with nutrition and health benefits. Add them to your menu to stay fit and healthy.

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